8 Week Run Block

Average Weekly Training Hours 05:06
Training Load By Week
Average Weekly Training Hours 05:06
Training Load By Week

The 8 week block is meant for athletes looking to put a strong focus on their run fitness before diving back into full triathlon training. Athletes should have a foundation to build upon before pursing this 8 week block. You can expect a 2 mile run test on the first Monday you begin. You will also be able to compare your test at the end of the block with another 2 mile test.

Sample Day 1
0:40:00
4mi
2 mile Run Test

2 Mile Run Test- This test will set up the proper pacing for the next 8 weeks

Sample Day 2
0:30:00
30 Minute Recovery Run

30 Minute Recovery

Shake out the legs. Keep the effort very light.
4-6 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

Sample Day 3
0:50:00
50 Minute Z2 Run

50 Minute Z2

Shake out the legs. Keep the effort very light.
6-8 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

Sample Day 4
1:00:00
5.98mi
8x400m Repeats

8x400m Repeats

Sample Day 5
0:30:00
30 Minute Recovery Run

30 Minute Recovery

Shake out the legs. Keep the effort very light.
4-6 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

Sample Day 6
1:00:00
1 hour run

60 Minute Continuous Run

Sample Day 7
0:30:00
30 Minute Recovery Run

30 Minute Recovery

Shake out the legs. Keep the effort very light.
4-6 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

Derek Stone
|
Milestone Racing, LLC.

As an avid runner and endurance athlete, it is my mission to share my passion with others and help them grow in endurance athletics.